3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 12kg l/r assisted kettlebell bottoms-up press
3 x 10 15kg press from behind neck
10 Swamp Box jumps
passive hang
pork with root veg rosti and herbed gravy
no booze
12 st 13
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